Run to the Top Podcast | The Ultimate Guide to Running

Rory Moynihan, an RC Coach and founder of Trail Gangsta's running community, dives into the fascinating world of running trends. He debates whether running clubs are better than dating apps and discusses the controversial carbon plate in shoes. The conversation touches on the balance of data from running watches and the quirky idea of 'rawdogging runs.' Moynihan also critiques exclusive gear like the Tracksmith BQ singlet, questioning if it promotes excellence or elitism, making for a lively and insightful exploration of the modern running landscape.

Running doesn’t take a lot of equipment, but racing can be expensive.  The cost of running a world major marathon or another race abroad can really add up but these are our 10 best tips to save a little money on costs such as: Travel expenses  Nutrition and fueling Race day gear Food Transportation And more… While we are giving these tips, we still recognise that it's not going to make it cheap or affordable for everyone.  There’s something really special about running fast with huge crowds cheering you on though so tune-in to find out how you can be a part of that excitement for a little less money. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Personal Coaching As your training kicks into full gear this spring, don’t underestimate the difference a personal coach can make when it comes to getting the results you deserve.  For newer runners, a personal coach is that expert who can answer every question you have (and even the ones you don’t know to ask) so you’re absolutely positive that each day you’re maximizing your training.  For experienced runners, you’ll finally have someone who knows and understands your strengths and weaknesses in-depth to help you squeeze that last 10% out of your training.   Personal coaching is more than just a training schedule.  Working one-on-one with a personal coach from RunnersConnect means you have someone analyzing both your short-term progress, but also helping you plan for long-term progression.  Plus, you get feedback and adjustments on all your runs and workouts so you know you’re making optimal progress.  But, what makes our coaches different?  First, we specialize in working with runners between 45 and 65, not elite athletes.  Plus, our custom platform allows us to dig into your training data to give you insights and advice you can’t get anywhere else.  To learn more and see some of the results runners like you were able to achieve, head to runnersconnect.net/personal.  Plus, you can get a free custom gait analysis through the end of January.  Again, that’s https://runnersconnect.net/personal MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races.  Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron. Runnersconnect fans will automatically save 20% on any purchase.

For today’s show we’re welcoming back a voice that should be familiar to longtime listeners, assistant coach at Bowerman TC and former RC coach Alex Ostberg.  Alex is a seven-time All-American who holds PRs of 3:58 in the Mile, 7:49 in the 3k, and 13:18 in the 5k. He’s back today to share training secrets from working with the fastest runners on the planet, including: What are the most important training principles for runners of all levels What is the role of a coach in getting the best out of their athletes How Alex’s coaching philosophy has changed over time Why you should think twice before trying to mimic the training of elite athletes like the Bowerman TC team If you’re curious what it’s like to coach world-class runners and what you can learn from them, then you’ll really enjoy this conversation with Alex Ostberg.  Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Previnex Greens It’s not surprising that gut health is one of the primary issues we face as runners. As any runner who hits the road or trail and constantly fears having to go to the bathroom can attest to, it’s not a fun issue to deal with. That’s why we’ve recently switched from AG1 to Previnex Gut and Greens Superfoods. Gut and Greens Superfoods are loaded with some of the most well-researched and science-supported gut and GI boosting ingredients, such as Solnul, and GutGuard. Solnul is clinically studied, multi-function fiber that repairs gut lining to support optimal digestion and GI health. GutGard is a clinically researched, flavonoid-rich, natural bioactive that supports reducing inflammatory markers, increasing gut integrity, and balancing the gut microbiome. So if you’ve struggled with gut problems on the run, head to runnersconnect.net/greens to check out Gut and Greens Superfoods and see the difference for yourself. To make it a no-brainer, you can use the code RTTT15 to save 15% on your first order and they offer a 100% money back guarantee.  Personal Coaching As your training kicks into full gear this spring, don’t underestimate the difference a personal coach can make when it comes to getting the results you deserve. For newer runners, a personal coach is that expert who can answer every question you have (and even the ones you don’t know to ask) so you’re absolutely positive that each day you’re maximizing your training. For experienced runners, you’ll finally have someone who knows and understands your strengths and weaknesses in-depth to help you squeeze that last 10% out of your training. Personal coaching is more than just a training schedule. Working one-on-one with a personal coach from RunnersConnect means you have someone analyzing both your short-term progress, but also helping you plan for long-term progression. Plus, you get feedback and adjustments on all your runs and workouts so you know you’re making optimal progress. But, what makes our coaches different? First, we specialize in working with runners between 45 and 65, not elite athletes. Plus, our custom platform allows us to dig into your training data to give you insights and advice you can’t get anywhere else. To learn more and see some of the results runners like you were able to achieve, head to runnersconnect.net/personal. Plus, you can get a free custom gait analysis through the end of January. Again, that’s https://runnersconnect.net/personal

Learn how to choose the perfect marathon to achieve your personal best in 2025! Discover the factors that make marathons fast, from course design to weather conditions. Hear about exciting events like the Marathon Project and the benefits of familiarizing yourself with courses. Explore popular marathons in the U.S. and internationally, including insights into logistics and pacing support. Plus, find out why quality sleep is crucial for optimal performance, with tips on enhancing your recovery. Get ready to crush those goals!

The podcast dives into how runners can handle training while sick, emphasizing the importance of listening to your body. It discusses the impact of seasonal illnesses, offering strategies like heart rate monitoring and flexible training plans. Insights on managing iron deficiency are shared, along with tips for maintaining fitness during illness. Personal stories illustrate the minimal effects of short breaks and the journey back to running after feeling unwell. Finally, nutrition advice and community engagement are highlighted for staying healthy in colder months.

Angelo Pauly, an internationally recognized fitness and nutrition expert, shares valuable insights on setting effective nutrition goals for the new year. He emphasizes the importance of individualizing meal plans and the power of snacking for runners. Pauly discusses how eating more can support weight loss and the vital role of sleep in recovery. Listeners will learn practical strategies for sticking to their goals, including preparing healthy snacks and tailoring nutrition to personal metabolism, all aimed at achieving peak performance in 2025.

Lena Andersson, the visionary founder of Go! Running Tours, shares her passion for merging travel and running into unforgettable experiences. She discusses her brave transition from a corporate job to launching a global tour company. Listeners learn about the unique joy of guided running tours, uncovering city culture in a sustainable way. Lena highlights her favorite running spots worldwide and how local guides enrich the journey, making travel workouts fun and engaging for every runner.

This athlete spotlight features two incredible athletes who each recently won the Muleskinner 50 miler. The kicker though, is that these co-champions are a mother and son due! Bethany and TJ are a true family of runners and you’re going to love hearing about their story including answers to questions including: Why they picked the Muleskinner 50 miler to compete together How Bethany recovered from taking a wrong turn during the race How TJ finds time for running and 4-6 strength sessions per week while studying business full-time and working  What training looked like for each of them leading up to race day Why Bethany and TJ love running so much What other races they have planned and whether other members of the family might be catching the running bug If you’re a longtime listener, you’ll know that the RC spotlight is all about celebrating the accomplishments of runners just like you who are doing incredible things. Bethany and TJ might not be pros, but they have a dedication and love for the sport that’s sure to inspire. If you’re looking for a feel-good story with a happy ending you’ve come to the right place. Tune-in and hear how this family translated hard work and love for the sport to some amazing success on the trails. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community  RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week’s show brought to you by: Manukora Honey Are you looking for a delicious way to spice up your pre-run snacks and make them healthier? Then you need to try Manukora honey. Not only is it hands-down the best honey I’ve ever tasted, Manukora Honey contains powerful nutrients to support immunity and gut health. The bees collect the nectar from the Manuka tea tree in New Zealand. The nectar is packed with bioactives and the honey that is produced has 3 times more antioxidants and prebiotics than your average honey. A special antibacterial compound called MGO also comes from the nectar of the tea tree. Manukora third party tests every single harvest for MGO and makes these results available through their QR system.                It’s a game changer, and all you need is 1 heaped teaspoon each morning to get the most out of the amazing bioactives in Manuka. I love it in the morning before my runs and I’ve found myself craving it as I wake up. Now, it’s easier than ever to try Manukora Honey. Head to manukora.com/RTTT to get $25 off the Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 5 honey travel sticks, a wooden spoon, and a guidebook! LMNT  Maintaining healthy electrolyte levels will not only improve performance and endurance on the run, but can help with preventing headaches, maintaining a healthy weight, and help with recovery.  That’s why we recommend all runners check out LMNT. It's loaded with everything you need to replenish your electrolyte balance with 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, and doesn't include anything you don't need like extra sugar or anything artificial. Even better, they are currently running a special deal where you can get a free LMNT Sample Pack with any order. So, order your favorite flavor and get a free sample pack to try out new flavors or share with your running friends.   To get this special offer and make sure you’re hydrating properly this summer, head over to drinklmnt.com/runnersconnect.

Dr. Richard Rosenfeld, a lifestyle medicine expert and recent NYC marathon finisher, dives into what healthy habits really help runners. He explores power naps and their role in recovery, debates the necessity of animal protein versus plant-based diets, and discusses the mental benefits of mindfulness during runs. The conversation also touches on the importance of sleep consistency and personalizing nutrition strategies for peak performance. Tune in for practical tips to elevate your running game!

As winter approaches, runners face unique challenges training in the dark and cold. Discover how your body adapts to these conditions and the best strategies for dressing to stay visible and warm. The discussion emphasizes safety while navigating early morning or evening runs, focusing on awareness and planning. Tips for managing indoor versus outdoor training, maintaining performance and preparing for spring races are highlighted. Plus, learn essential layering techniques for comfort and safety during those chilly runs!